These core strength exercises build on those in level 1 by becoming a little more dynamic. It is important that you are familiar with and well-able to do level 1 exercises before moving on to level 2.
Ensure you continue to include level 1 exercises in your regular routine.
You still need to make sure you activate your transversus abdominus muscle (see core strength workouts for more detail) and maintain this throughout the exercises.
Core strength is important for triathletes as it ensures that you can maintain stable hips, in particular when running.
This reduces your risk of injury – poor hip control can result in injuries moving upwards into your lower and upper back, or moving downwards into your legs – knees, ankles, Achilles injuries and so on, can all result from poor hip stability.
Not only this but a strong core means a better transfer of power through your body, so being beneficial for performance as well.
Remember the movement should come from contraction of your abdominal muscles. Don’t pull on your head or jerk your head, and try to keep your neck muscles relaxed.
These exercises can be incorporated into a bodyweight circuit session or done on their own.
Do each exercise for either a set duration (most common if doing as part of a circuit) or a set number of repetitions.
If you are doing a set duration then start off with 20 second efforts and build from there. Have a short rest (half the duration of the exercise) in-between each exercise.
If you are doing a set number of repetitions start with 10 repetitions and build from there, moving through the exercises below continuously without a break.
The video clip below illustrates the following exercises:
Start here with basic core exercises focussing on engaging the TA muscle as a starting point.
Progress to including these exercises once you have a good basic level of core strength. These are more dynamic exercises for overall core strength.